Eating for a Healthy LifeDr Bhensri Naemiratch

bhensri.naemiratch@darebin.vic.gov.au

ABS, 2012

If you’re trying to lose weight, you’re not alone! More than 50% of Australian adults are overweight or obese. And it’s a growing concern for our children because many of them are also overweight or obese.

  2001 2004-05 2007-08

Males 57.5 61.6 62.8

Females 42.2 44.6 47.6

Overweight/Obesity & Lifestyle

Healthy guideline

• 1 in 2 males and females met the physical activity guideline (30 minutes of moderate-intensity physical activity daily)

• Only 1 in 20 males and 1 in 10 females met the fruits and vegetable consumption guidelines (2 serve of fruits and 5 serves of vegetable daily)

Health risk of being overweight

Being overweight is not about how you look; it’s considered a health hazard.

Extra weight puts a strain on all your body systems. This increases your risk for developing one or more of these health problems:

Heart disease Diabetes Cancer High blood pressure Low self-esteem

Two blood pressure numbers

Top number (Systolic) =pressure while heart is beating

Bottom number (Diastolic) =pressure while heart is resting between beats

Blood pressure readings are measured in millimetres of mercury (mmHg)

This person has a BP of 130/82 – read as 130 over 82.They also have a pulse of 73 – the heart is beating 73 times each minute.

Blood Pressure

Normal Blood PressureLess than 130/85

BP rises and falls during the day

BPs of Systolic 130-139 and Diastolic 85-89 need monitoring

High Blood PressureGreater than 140/90 and BP stays high all the time

140/90 or higher

BP is considered high if greater than 130/80 in people with diabetes, heart disease, or who have had a stroke

High waist measurement?

• High body fat around the waist is a risk for:– Diabetes– Kidney disease– Heart disease– Stroke– Cancer

Waists increase with lifestyle changes

We sit moreWe exercise lessWe eat more bad foodWe eat less good food

Fat accumulates under the skin and around our organs.

It affects our health.

Waist Measurements at Risk

Increased risk• Men: more than 94 centimetres• Women: more than 80 centimetres

Greatly increased risk• Men: more than 102 centimetres• Women: more than 88 centimetres

What is the Healthy Weight for you?

• BMI indicates normal and abnormal weight for your height

• Weight(kg)/height (meter) x height (meter)BMI = 60kg/(1.6x1.6)m = 23.44 kg/m2

How much should I eat?

Depends on your: • age• gender (male or female)• weight• height• level of physical activity• health

Eat to balance ‘energy in’ with ‘energy out’

activitykJ energy out

foodkJ energy in

• It’s all about energy balance• Most weight loss/gain occurs because of an

“energy imbalance” (although genetics and metabolic disorders play a role in some individuals

Eat too much. Exercise too little

food kJ energy in

activity kJ energy out

Exercise to burn off energy

activity kJ energy out

food kJ energy in

Energy per day from food

age a low activity life

to a high activity life

19 to 30 years malesfemales

9,000 kJ7,100 kJ

to 16,900 kJ13,900 kJ

31 to 50 years malesfemales

8,900 kJ7,300 kJ

to 15,800 kJ12,500 kJ

51 to 70 years malesfemales

8,200 kJ6,900 kJ

to 14,700 kJ12,000 kJ

greater than 70 years

malesfemales

6,300 kJ5,600 kJ

to 13,500 kJ11,500 kJ

Energy per day from food

• BUT

BUT• know your activity levels

• know your kJ range

The Healthy Day Plate

19%

1 finger tip

1 thumb tip

1 palm

4-9 fists

6-12fists

1 thumb tip of salt

xBUT only 1 thumb tip of sugar per day

50%

22%

The Healthy Day Plate

1. Start here

You will find the Nutrition Information on all packaged

foods.

Adding up for a Healthy Day

Adding up for a Healthy Day

2. Serving Size

For this product the serving size is one

cup – about one fist

3. % daily intake per serve

One cup (or fist) of this food gives 1/20th (5%) of the recommended daily intake of energy and protein

4. Quantity per 100g

Just over 3 cups (fists) of this food (100g) gives about 1/6th of the total recommended energy intake for the day

adding up

5. fats

this is a low fat product with very little

saturated fat

6. good carbohydrates

This is a food which is high in good carbohydrates

7. poor carbohydrates

This is a low sugar product – this means it has low amounts of the poor carbohydrates

adding up

8. fibre

this is a low fibre product

9. the sodium type of salt

this food has a moderate amount of salt – 2300mg (2.3g) is the

recommended daily intake of sodium

10. other salts

this product contains other important things that are needed by the body each day – this row shows the level of potassium

adding up

11. vitamins and minerals

In one serve of this product you will eat ½ the required daily

amount of folate, ¼ the daily amount of thiamin,

riboflavin, niacin and iron, and good amounts also of

vitamin C and zinc.

Soft drink and energy health drink

http://www.youtube.com/watch?v=ronWuJsTWX0&feature=results_main&playnext=1&list=PL2B41B42D9AC01594

Man Eating Sugar. New York City Health Department

http://www.youtube.com/watch?v=62JMfv0tf3Q

Man Drinking Fat. NYC Health Anti-Soda Ad. Are You Pouring on the Pounds?http://www.youtube.com/watch?v=‐F4t8zL6F0c